20160405

Gymnastics Skills - WARM-UP

Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Push-Ups x 8-10 reps (STRICT IF POSS*)
Minute 2 – L-Seated Dead Hang x 20-30 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of butt and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Double-Unders x 40-50 reps 

Barbell Gymnastics

Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds

*Sets 1-2 – 60-70% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%

Followed by,

Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%